Past PresidentWes Overton

Midland Lee HS(432) 689-1633

1st Vice PresidentRodney GeeLorena HS

(254) 857-9587

President of TGCADonna Benotti

Cy-Fair HS(281) 897-4652

2nd Vice PresidentKari BensendCentennial HS(469) 633-5662

Exective Director Sam TiptonTGCA Office

(512) 708-1333

2011-12 TGCA OFFICERS

TGCA

TGCA NewssepTember 2011

Article........................................2Career Victories.........................3Years of Service........................42010-11 Champion Coaches......5Coaches of the Year..................6Athletes of the Year...................7News & Updates.........................8Nomination Deadlines..............9Nomination Instructions.........10From the UIL Leaguer..............11Insights on Health, Wellness and Exercise...........12Important Dates.......................13Sponsors.................................14

Photo submitted by Debra Hitzelberger of Highland Park HS

Asst. to the Exec. DirectorLee GrishamTGCA Office

(512) 708-1333

The2011crosscountryseasoniswellunderway.Onceagain,IfindmyselfamazedatthededicationandeffortsofathletesandcoachesallacrossthestateofTexas.Theearlymorningpractices,watchingthesunriseandcoolcrispmornings(well,we’vehadafew)arewhatmakeoursportsomuchfuntocoach.Thisyearwehavehadtheadded“bonus”ofanin-credibleheatwave,yetcoacheshavemaintainedaprofessional,positiveattitudeandprovidedasafeenvironmentforathletestotrain.Itissuchajoytoseetheoutstandingperformancesatthemeetsandalsowatchascoachesandathletesencourageeveryrunner,notjusttheirown.Thisdisplayofgreatcharactercarriesovertoallattendingthemeets.Thisincludesadministrators,parents,andtheyoungersib-lingsofthoseinvolved.Whatanunbelievabledemonstrationbycoachesandathletes!Lead-ingbyexampleisanincrediblegifttopassontoallofthose

aroundus.Keepitup!Iamtrulyblessedtobeabletoworkwithsuchfinemenandwomeninthisprofession. Ialsoenjoytheallianceamongthecoachesandwatch-ingthe“veterans”guidingandhelpingtheyoungercoachesalongtheway.ManytimesIalsoseethe“veterans”learningfromtheyoungercoaches!ThisensuresqualitycoachingandIfeelthisisoneofthestrongestaspectsofourvocation.ThisisalsotruefromourleadershipintheTGCA.SamTiptonandhisstafffoughttirelesslythispastspringforthecoachesandathletesinthisstatetoensureusabrightfuture.Heistrulyaninspirationtoeveryonewithhisleadershipandgivesusafineexampleofhowtonotonlycoach,butliveourlives. We,ascoaches,oweittothesportandathletestostayontopofissuespertainingtoourlineofwork.Iwouldencourageeachofyoutocommunicatewithyourrepresentativesonthere-

spectivecommitteesandattendallmeetingstovoiceyourcon-cerns.Basically,stayinvolved!NominateyourathletesforanyhonorssuchasTGCAAllState,AcademicAllStateandAllStarteams.Toomanytimeswedonothaveenoughnomineestofillallofthespots.Thenomi-nationsmaybemadeonlineandonlytakeafewminutessopleasepromoteoursportbycallingattentiontoandhonoring

thosewhodeserveit.Remem-berweareinthisforthekids.

Iwouldliketowisheachofyouthebestofluckthisyearandtocontinuewiththegreatjobyouhavebeendoing.HaveafantasticyearandIhopetoseeallofyouinRoundRockinNo-vember!Thanksforallyoudofortheathletesandourwonder-fulprofession.

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DeDication anD commitmentBy Ray White, TGCA Track & Field Committee Vice Chair - Lewisville HS

Article

Photo Courtesy CAROLYN SCOTT

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*TGCAencouragesallcoachestosubmittheirinformationforCareerVictoriesAwardsforthe2011-12schoolyeartoaudree@austintgca.com.Guidelinesarelocatedonourwebsite,www.austintgca.com,under“Bylaws”,andthenunder“Awards”(Number1intheDirectory)

VOLLEYBALLNAME SCHOOL # OF VICTORIESLinda Richter Yoe HS 700Cari Lowery Copperas Cove HS 500Patti Zenner Poth HS 500Patty Dominguez Monahans HS 400Denise Johnson Tarkington HS 400Kathy Goings Aledo HS 400Clark Oberle Argyle HS 300

BASKETBALLNAME SCHOOL # OF VICTORIESRhonda Farney Georgetown HS 900Andy Zihlman Bishop Lynch HS 800Ron Berry Cisco HS 700Eddie Fortenberry Bridgeport HS 600Suzie Oelschlegel MacArthur HS 600Leland Bearden Smyer HS 500Cassandra McCurdy Skyline HS 500Tri Danley Abilene Wylie HS 400Candi Harvey Timberview HS 400Melissa Hernandez Angleton HS 300Don Layton Slocum HS 300Jill McDill Rockwall HS 300Michael Stenseth Ingleside HS 300

TRACK & FIELDNAME SCHOOL # OF POINTS Linda Richter Yoe HS 1200Bob Carter Liberty Eylau HS 700Edye Lea Pearsall HS 500Elizabeth Holman Snyder HS 300

CROSS COUNTRYNAME SCHOOL # OF POINTS Jerry Sutterfield Highand Park HS 1000

SOFTBALLNAME SCHOOL # OF VICTORIESBenita Dunlavy Tomball HS 500

SOCCERNAME SCHOOL # OF VICTORIESCarl Wiersema Rider HS 300

GOLFNAME SCHOOL # OF POINTS Rusty Herridge Montgomery HS 1300

cAreer Victories

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YeArs of serVice

PhotoCourtesyBEL DIAZ

NAME SCHOOL YEARS OF SERVICEMary Herron Craig Middle School 25Denise Miracle Burkburnett HS 25Amy Eckhoff Santa Fe HS 15Regina England Graham Junior HS 15Dianna Hester Franklin HS 15

SUB-VARSITY YEARS OF SERVICE HONOREES

*TGCAencouragesallcoachestosubmittheirinformationforSub-VarsityYearsofServiceAwardsforthe2011-12schoolyeartoaudree@austintgca.com.Guidelinesarelocatedonourwebsite,www.austintgca.com,under“Bylaws”,andthenunder“Awards”(Number2intheDirectory)

TGCA ON FACEBOOKCheck out the Texas Girls Coaches Association page on Facebook, become a fan, and tell us what you think. Post remarks, have discussions, give us your feedback on what’s hap-pening, and share it with your friends.

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CROSS COUNTRYNAME SCHOOL CONFRod Been Gruver HS 1AStarla Whiteley Spearman HS 2AGreg Christensen Lucas Lovejoy HS 3AJerry Sutterfield Dallas Highland Park HS 4A

VOLLEYBALLNAME SCHOOL CONFTanya Nygrin Round Top Carmine HS 1ACarolee Musick White Oak HS 2ARyan Mitchell Lucas Lovejoy HS 3AJulie Green Lake Travis HS 4AKarin Keeney Lewisville Hebron HS 5A

BASKETBALLNAME SCHOOL CONFLeland Bearden Smyer HS 1A Div IAndy Snider Neches HS 1A Div IISkip Townsend Brock HS 2ATri Danley Abilene Wylie HS 3AJoe Lombard Canyon HS 4ASuzie Oelschlegel Irving MacArthur HS 5A

TRACK & FIELDNAME SCHOOL CONFLinda Richter Yoe HS 2ABob Carter Liberty Eylau HS 3AJune Villers DeSoto HS 5A

SOFTBALLNAME SCHOOL CONFBrandon Siegel Shiner HS 1AMelissa Hansen Danbury HS 2ABilly Coleman Celina HS 3ARichard Jorgensen The Woodlands HS 5A

GOLFNAME SCHOOL CONFMark Burgen Andrews HS 3ARusty Herridge Montgomery HS 4ACharles Nowland Westlake HS 5A

SOCCERNAME SCHOOL CONFMeagan Wilson Frisco Wakeland HS 4AJimmie Lankford McKinney Boyd HS 5A

2010-11 chAmpion coAches

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coAches of the YeAr2010-11 COACHES OF THE YEAR

NAME SCHOOL SPORT DIVISION REGStarla Whiteley Spearman HS Cross Country 1A-2A-3A 1Jerry Sutterfield Dallas Highland Park HS Cross Country 4A-5A 3LeAnn Thomsen Abilene Wylie HS Volleyball 1A-2A-3A 2Gerald Jacobs Corpus Christi King HS Volleyball 4A-5A 7Tony Taylor San Saba HS Basketball 1A-2A-3A 8Joe Lombard Canyon HS Basketball 4A-5A 1Mitch Williams Whitney HS Track 1A-2A-3A 3Lynn Duyck Garland HS Track 4A-5A 3Ken Peel Wall HS Softball 1A-2A-3A 8Laneigh Clark Pearland HS Softball 4A-5A 7

2010-11 SUB-VARSITY COACHES OF THE YEARNAME SCHOOL SPORT DIVISION REGBrooke Ashcraft Bandera MS Cross-Country 1A-2A-3A 8Jason Myers Kingwood Park HS Cross-Country 4A-5A 5T’Leah Eicke Breckenridge HS Volleyball 1A-2A-3A 2Natalie Spann Northwest HS Volleyball 4A-5A 3Mindy Morris Kennedale HS Basketball 1A-2A-3A 3Kristi Mayes Stephenville HS Basketball 4A-5A 2Amie Thompson Era HS Track 1A-2A-3A 3Willie Beal DeSoto HS Track 4A-5A 3Candy Kelley Elysian Fields HS Softball 1A-2A-3A 4Lindsey Heye Churchill HS Softball 4A-5A 7

MAXPREPS STATS AND SCORES

MaxPreps,anaffiliateofCBSSports,isaFREEsportsinfor-mationserviceprovidedtoyouandyourteamasamembershipbenefitoftheTexasGirlsCoachesAssociation.MaxPreps.comas-pirestocover,atnocosttoTGCAmembers,everyteam,every

gameandeveryplayer.Thistoolwillbeextremelybeneficialtoyouasahighschoolcoach,yourpar-ents,fans,schooladministration,athleticdirectorsandwebmasters.

Pleaseenterinformationonyourteam.AsamembercoachofTGCA,takethetimetouseMaxPrepstoprovideFREE

hard-earnedrecognitionforyourteam.MaxPrepsisanon-lineservicedesignedtorecordyourteam’sachievements.Gotowww.maxpreps.comandenteryour

informationtoday.CheckouttheMaxPrepsstatsandscoresontheMaxPrepswidgetat

thebottomofthepage.AnycoachwhohasnotreceivedtheirusernameandpasswordfortheirfreeMaxPrepsteamaccountshoulde-mailcoachsupport@maxpreps.comorcall1-800-329-

7324extension1.

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Athletes of the YeAr2010-11 ATHLETES OF THE YEAR

NAME SCHOOL SPORT DIVISION COACHHanna Galloway Decatur HS Cross Country 1A-2A-3A David ParkGrace Fletcher Kingwood Park HS Cross Country 4A-5A Brittney Lanehart Tara Dunn Poth HS Volleyball 1A-2A-3A Patti ZennerTiffany Baker Lewisville Hebron HS Volleyball 4A-5A Karin KeeneyBrady Sanders Godley HS Basketball 1A-2A-3A Mark ChauveauxNicole Hampton Canyon HS Basketball 4A-5A Joe LombardWren Bonner Whitney HS Track 1A-2A-3A Mitch WilliamsMariam Amadu Kingwood Park HS Track 4A-5A Brittney LanehartAshley Noak Danbury HS Softball 1A-2A-3A Melissa HansenJessica Bowden Pearland HS Softball 4A-5A Laneigh Clark

* new membership benefit * TGCAhasjointlysponsoredwithAmericanIncomeLifetonowsupplyallofitsmembersa$3,000AccidentalDeath&Dis-memberment(AD&D)benefitthroughyourmembership.ThisbenefitisNOcosttoyou. Also,youareeligibletoreceiveaNOcostHealthServicesDis-countCardwhichcansaveyourfamily20%-60%onvisioncare,hearingcareandprescriptions.Inaddition,againatNOcost,youcanreceiveChildSafeKitsforyourchildrenandgrandchildren. Pleasekeepaneyeoutinthecomingweeksforanotificationletterofthesebenefitswithfulldetails.

* attention * TO ALL COACHES: Pleasegoon-lineandcheckthatyourprofileisup-to-date,includingaddresses,telephonenumbers(school,cell,home),andallotherpersonalinformation.Youcanchangeallinformationonyourprofileexceptyourschool.Pleasecheckyourcoachingexperienceandaddinformationasneeded. Wewouldalsoappreciateanupdateonyoure-mailaddress,asthisisoureasiestandquickestwaytoalertyoutonewdevel-opmentsregardingyoursport.Ourfilesareonlyasaccurateastheinformationyouputinthem.Weappreciateyourhelpinthisendeavor.

KAY YOW CANCER FUNDTM

Charity of Choice for TGCA

TheKayYowCancerFund™isTGCA’scharityofchoice.Weencourageyoutogetinvolvedandjointhefightagainstcancer.Thenewwebsiteisnowupandrunning:www.kayyow.com.Weencourageyoutogotothewebsiteformoreinformation,andforanyandallquestionsconcerningKayYowcharitableevents,pleasecontact:

Sarah reeSeAdministrativeAssistantKayYowCancerFundTM

POBox3369Cary,NC27519-3369

E-mail–sarah.reese@kayyow.comorinfo@kayyow.comOffice–(919)460-6407

Fax–(919)380-0025www.kayyow.com

ShouldyouwishtousetheKayYowCancerFundTMlogo,pleasecontactSarahregardingtheguidelinesforusage.

ThetermKayYowCancerFund™,theKayYowCancerFund™logoandtheimageofCoachKayYowaretrademarksoftheKayYowCancerFoundation,Inc.

TheKayYowCancerFoundation,Inc.isapartneroftheWomen’sBasketballCoach-esAssociationandTheVFoundationforCancerResearch.

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news & UpdAtesTGCA WEEKLY E-MAIL NEWS BLAST NOTICE InconjunctionwithGraceMedia,TGCAwillbesend-ingweeklye-mailblasts,duringtheschoolyear,con-tainingsportsnewsfromacrossthestateandimportant

newsitems.

IfyousignedupfortheTGCAweeklye-mailnewsblastlastschoolyear,there’snoneedtorejoin,but

pleasebesureyourschoolisnotblockingoure-mails.Wehadsomereturnedlastyearandit’sbecausesomeschoolshaveusfilteredoutasspam.Pleasedoublecheckandbesureyourschoolisawarethatyouare

wantingthistogothroughtoyou.

Ifyou’venotsignedupyet,it’snottoolate.Don’tmissout.Theseweeklye-mailsdeliverhappeningnewsdi-rectlytoyourinbox.Justcopyandpastethefollowing

linkinyourbrowsertoregister:

https://app.e2ma.net/app/view:Join/signupId:60463/acctId:35572

Thesee-mailblastsnotonlycontaininformationdi-rectlyfromTGCA,butsportsnewsacrossthestateandnation.Pleasebesureyoure-mailaddressiscurrent

anduptodate.

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nominAtion deAdlinesTGCA NOMINATION MEMBERSHIP

DEADLINE IS NOVEMBER 1 cross country nominations

All-Star,All-State,AcademicAll-State,AthleteoftheYear,andCoachoftheYearnominationformsmustbesubmittedtotheTGCAofficeby12:00noononMonday,November7th.CrossCountrySub-VarsityCoachoftheYearnominationsmaybesub-mittedatthistimeaswell,butthedeadlineforSub-VarsityCoachoftheYearis12:00noononTuesday,May1st.

Volleyball nominations All-Star,All-State,AcademicAll-State,AthleteoftheYear,andCoachoftheYearnominationformsmustbesubmittedtotheTGCAofficeby12:00noononMonday,November14th.Volley-ballSub-VarsityCoachoftheYearnominationsmaybesubmittedatthistime,aswell,butthedeadlineforSub-VarsityCoachoftheYearis12:00noononTuesday,May1st.

all nominations can be maDe on-line at www.austintgca.com

VOLLEYBALL DVDS DUE BY MONDAY, NOVEMBER 14, AT 4:00 P.M. Allnominationsshouldbemadeonlineatwww.aus-tintgca.com,underthesporttabforwhichaparticularnominationismade.Pleasedoallnominationsonlineandbeforethedeadline. Ifyournominationwassubmittedcorrectly,youwillreceiveaconfirmatione-mail.YoucancheckthatyournominationshavegonethroughbyloggingontotheMembershipSite,clickingon‘Nominations”fromthemenuatthetopofthepage,andthenclickingnumberfive“MemberNominationsInfo.”Thiswillshowyouwhatnominationsyouhavesubmitted.

Ifyoumisstheonlinedeadline,youMUSTprintaformoffofthewebsite,undertheBylawscategory,andsubmitthatformtoyourregionalrepresentativeforsub-missiontotheappropriatecommittee.ThisshouldbedoneinallcategoriesexceptAcademicAll-State. AnynominationsforAcademicAll-StatemustbesubmittedtotheTGCAofficeonaformfromtheweb-siteiftheonlinehonorsnominationdeadlineismissed.Instructionsfornominatingonline,alongwithnomina-tionguidelines,maybefoundundereachspecificsporttab.

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nominAtion instrUctions

The following are the instructions for completing TGCA honors nomi-nations on-line. Please read these instructions and follow them pre-cisely and your nomination should go through with no problems.

1) AccesstheTGCAwebsiteatwww.austintgca.com.

2) Clickonthe“MembershipSite”categoryinthemenuontheleft-handsideofthepage.

3) Youwillberequiredtologinatthispoint.YourusernamewillalwaysbeyourTGCAmembershipnumber.Thatwillneverchange.Ifyoudon’tknowyournumber,pleasecontactusandwewillbehappytogiveittoyou.PLEASEDONOTMAKEYOURSELFANEWMEM-BERANDGETANEWMEMBER-SHIPNUMBER.Yourpassword,ifyou’venotloggedontothesystembefore,willalsobeyourmembershipnumber.Ifyou’vealreadyaccessedthewebsiteandloggedin,yourpasswordwillbewhateveryouhavecreatedittobe.Ifyoudonotremem-beryourpassword,wedonothaveit.Youwillneedtocontactussothatwemayresetyourpasswordtoyourmembershipnumber,andyouwillneedtogothroughthecompleteloginprocessoveragain,includ-

ingresettingyourpassword.Whenpromptedtochangeyourpassword,pleasekeepinmindthatthe“OldPassword”categorywillalsobeyourmembershipnumber.

4) Onceyou’vecompletedthelog-inprocess,youwillaccessapagethatreads,“CurrentNews“.Inthetabsmenuatthetopofthatpage,clickon“Nominations”.

5) Clickonthe“(6)MemberNominationsAdd”categoryinthemenuontheleft-handsideofthepage.

6) Youre-mailinformationwillbelistedonthispage.Thisisthee-mailaddressyournominationcon-firmationwillbesentto.PLEASEbesureyoure-mailaddressiscorrect.Ifyoure-mailaddressisincorrect,youwillneedtoclickthe“UpdatePro-file”categoryinthemenuatthetopofthepageandcorrectyoure-mailaddress,oryouwillnotreceiveyournominationconfirmation.Ifyoudonotneedtomakechanges,clickthesportyouarenominatingfor.Scrolltothebottomofthepageandclickthe“SelectCategoryStepTwo”but-ton.

7) Clickthebuttonnexttothecategoryyouarenominatingfor(All-Star,All-State,AcademicAll-State,etc.).Nextclickthebutton“Enter

NomineeInfoStepThree.”

8) Completetheformbytypingintheinformationrequestedinthe“Update”field.

9) Whenyougettothe“School:ISD”field,pleasebegintyp-ingthenameofyourschool.Schoolsarelistedinthedatabasebynameoftheschool,followedbytheISD.Ifyourschoolisnamedaftersomeone,ortherearemultipleschoolswiththesamename,juststarttotypetheLASTnameofthepersonit’snamedafter,ortheschoolname,andlookinthetextpopupboxforyourschoolfollowedbyyourISD.ThisisveryIMPORTANT!Yourschoolmustappearexactlyasitisinourdatabaseforyournominationtobecorrectlyentered.Asyoutype,atextpopupboxwillappearundertheschoolline.Pleaseclickonthecorrectschoolinthisboxandpleasepaycarefulattentiontotheschoolyouselect,makingsureitisthecorrectschool,withthecorrectISD.IfyouareanAthleticDirector,pleaseDONOTclickonanythingthatsaysAD.Foryournominationtoappearcorrectly,itmusthavethenameoftheschool,ratherthanyourtitle.

10) Continuecompletingtheform.Ifyouneedtoaddadditionalinformationregardingyournominee

ortheiraccomplishments,includingstats,pleasedosointhelargetextboxatthebottomofthepage.

11) Whenyouhavecompletedtheform,pleaseclickthe“Submit”buttonatthebottomofthepage.If,forsomereason,yourformwasnotfilledoutcorrectly,youwillreceiveanerrormessageafterclickingthe“Submit”button.Ifyoudidnotre-ceivetheerrormessage,yournomi-nationwentthroughsuccessfully,andyoushouldreceiveaconfirma-tione-mailatthee-mailaddressyouhavegivenus.Ifyoufailtoreceiveaconfirmatione-mail,pleasecon-tactus.Youcanalsochecktoseeifyournominationssuccessfullywentthroughbyreturningtothe“Nomi-nations”pageandclickingon“(5)MemberNominationsInfo”.Ifyoudonotseeyournominationslistedthere,pleasecontactus.

12) Youwillneedtofollowthesestepsforeachnominationofeachathleteineachcategorythatyouwishtomake.

If you need assistance with any of this process, please contact us at tgca@austintgca.com, or call our of-fice at 512-708-1333, and we will be happy to assist you.

tgca instructions for online honors nominations

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from the Uil leAgUer

SamTipton,executivedirectoroftheTexasGirls’CoachesAssociation,receivedtheNationalFederationofHighSchoolsCitationAwardfor“ServicetoCoaching”atthe92ndsummermeetingheldinPhiladel-phia.TheNFHSawardedonlyonecitationinthiscategoryfromall51stateassociations(includingtheDistrictofColumbia)thataremembersoftheNFHS.

Tiptonsaidhewas“intotalshock”whenhereadtheletterinforminghimthathewastherecipient.

“Ididnotrealize,untilIwasintheroompriortotheawardsceremonyinPhiladelphia,exactlythetruemeaningoftherecognitionIwasabouttoreceive,”hesaid.“ThatwaswhenItrulyrealizedIwasabouttoreceiveoneofthehighestawardspresentedbytheNFHS.Whatachillingandhumblingfeelingforalittleol’boyfromGruver,Texas.”

TheUILAthleticDepartmentnomi-natedTiptonforhisservicetoTexasathletes.

“SamTiptonhasbeenachampionforstudent-athletesthroughouthiscareer,”UILExecutiveDirectorCharlesBreithauptsaid.“AsexecutivedirectorfortheTexasGirlsCoachesAssociation,hehasworkedtireless-lyforequalopportunitiesforallstudents.”

TiptonhasbeenheavilyinvolvedwithhealthandsafetymeasuresforathletesasamemberoftheUILMedicalAdvisoryCom-mittee.

“Samhasmadenumerouspresenta-tionsacrossthestatepresentingthevaluesofextracurricularactivities,”Breithauptsaid.“HehasbeenatremendoussupporterofUILactivitiesand,asaformerparticipant

andcoach,hepossessesatremendousgraspofthosevalues.”

AthleticDirectorMarkCousinssaidTiptonis“oneofthebest”whenitcomestoadvocatesforgirls’athleticsinTexas.

“TexasisfortunatetohaveSamandhisneverendingdedicationtothestudent-ath-letesandcoachesingirls’athletics,”Cousinssaid.

AssistantAthleticDirectorSheilaHen-dersonechoedCousins’remarks.

“Samhassomuchpassionforwhathedoes,”Hendersonsaid.“Oneofthethingsthatmakeshimsospecialishisconnectiontopeople.Heistrueandhonest.Peopletrusthim.”

HendersonworkedwithTipton’swife,Audree,togetinformationforhisnomina-tion.

“Withoutmyknowledge,mywifesup-pliedallmypersonalinformationtothem,”hesaid.“Ithadbeenatotalconspiracybehindmyback.”

In2001,TiptonbecametheexecutivedirectorofTGCAafterspending25yearsasahighschoolteacher,coachandathleticco-ordinator.TiptonisaliaisontotheUILandaleadingadvocateforthepromotionandimprovementofgirls’athleticstotheTexasLegislature.

“Iamsoblessedtoworkforthecoachesofourgreatstate,andIhope,throughourdailyefforts,wemakesureextracurricularactivitiesareamajorpartoftheoveralledu-cationalprocess,”Tiptonsaid.

Eachsummer,theNFHSawardscitationstoindividualswhohavemade

contributionstotheNFHS,statehighschoolassociations,coaching,officiatingandfineartsprograms.Citationshavebeenawardedinathleticssince1971.In1989,coachesandofficialswereadded.Thenin1997,stateassociationsandNFHSpersonnelwere

included.

“Iknowtherearemoredeservingindi-vidualsouttherethatshouldhavereceivedthisaward,butin2011theygaveittomeandIamnotgivingitback,”Tiptonsaid.

nfhs honors tipton with serVice awarDBy Sheila Henderson, UIL Assistant Athletic Director and Jeanne Acton, UIL Journalism Director

Sam Tipton standing with Sheila Henderson, UIL assistant athletic director, and his wife Audree, displays his “Service to Coaching” citation.

Photo by DARRYL BEASLEY

1. Exercise regularly in the late afternoon. Exerciseforatleast30minutesatleastsixhoursbeforebedtime.Sucharegimenwillcauseyourbodytemperaturetorisewhenexercising,butdropbythetimeyou’rereadytosleep.Thiscoolingeffecthasbeenshowntopromotesleep.2. Establish a sleep schedule. Reinforceyournaturalsleeprhythmsbygoingtobedeverynightandgettingupatthesametimeeachmorning(includingweekends).Disrupt-ingyournaturalrhythmscanleadtoinsom-nia.3. Reduce the stress level in your life. Stress-relatedproblemsandissuescanaffectboththequalityandthequantityofsleepyouget.Totheextentpossible,getcontrolofyourlife.Putthingsintoperspective.Ontheotherhand,ifsuchstress-relatedfactorsareleadingtorestlessnessinbed,tryemployingrelaxationtechniquestoinduceamorepeace-ful,serenestateofmind(i.e.,tryimaginingyourselfinarelaxingplace,suchaslyingonatropicalbeach).4. Lower the temperature in your bed-room. Asarule,keepthetemperatureinyourbedroomslightlylowerthanintherestofthehouse.Furthermore,whenit’shot,don’tbereluctanttouseyourairconditioner,

asneeded,tobringthetemperaturedownfarenough.Researchindicatesthatpeoplewhohavetroublesleepingoftenaren’twarmenoughduringthedayorcoolenoughatnight.5. Restrict your intake of liquids before bedtime. Trytoavoiddrinkinganyliquidsforatleasttwohoursbeforeyougotobed,sothatyourbladderdoesn’tfillupandwakeyouinthenight.Ifyouwanttodrinksome-thing,tryaglassofwarmmilk.Itcontainsasubstance(i.e.,l-tryptophan)thatpromotessleep.

6. Avoid snacking on heavy, spicy, or high-fat foods before bedtime. Suchfoodstuffscancauseacidityandheartburnwhileyousleepandinterferewiththequalityofyoursleep.7. Reduce your intake of caffeine. Drink-ing(e.g.coffee,softdrinks,etc.)oreatingfoods(e.g.chocolate)thatcontaincaffeinewithinsixhoursofgoingtobedcankeep

youawake.Caffeineisastimulantthatcandelaytheonsetofsleep.Caffeinehasalsobeenfoundtodisturbthatphaseofsleepingduringwhichdreamingusuallyoccurs.8. Avoid alcohol near bedtime. Whilealco-holmayhelpyoufalltosleepmorequickly,itmayalsoleadtoyouawakenperiodicallyduringthenight.Furthermore,astheeffectsofalcoholwearoff,yourbrainactuallybe-comesmorealert.9. Don’t catnap during the day. Takingnapstocatchuponlostsleeponlytendstomakeyoulesssleepyatnight.10. Be wary of using sleeping pills. Notonlydotheynotsolvewhateverunderlyingprob-lemthatmaybedisruptingyoursleep,sleep-ingpillscanhaveserioussideeffects(eventheover-the-counterpreparations).Further-more,theiruseposesseveralhealth-relatedrisks.Forexample,onceyouusethem,itispossibletobecomeaddictedtothem.Jim Peterson is a freelance writer and consultant in sports medicine and the owner of Coaches Choice, the foremost publisher in the world of in-structional material for coaches. From 1990 until 1995, Dr. Peterson was director of sports medicine with StairMaster. Until that time, he was profes-sor of physical education at the United States Military Academy.

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insights on heAlth, wellness And exercise10 ways to get a better night’s sleep

By Dr. Jim Peterson, Coaches Choice

Live like you’re going to die tomorrow; learn like you’re going to live forever

“ ”

tgca news

13

hotel information

TGCANewsistheofficialnewsletteroftheTexasGirlsCoachesAssociation,

1603ManorRd.,Austin,TX78722-2536;

(512)708-1333,(512)708-1325(fax),

tgca@austintgca.com(e-mail);Itispublishedninetimesperyear,SeptemberthroughMay.

ExecutiveDirector:SamTipton,Sam@austintgca.comAssistanttotheExecutiveDirector:LeeGrisham,Lee@austintgca.comAdministrativeAssistant:AudreeTipton,Audree@austintgca.com

MembershipAdministrator:KimberlyTerry,Kimberly@austintgca.comEditor:ChrisSchmidt

TGCA on the WebPolls,aswellasothercurrentinfor-mation,canbefoundontheTGCAWebsiteat:www.austintgca.com.

Did you move?PleasenotifytheTGCAofficeifyourschool,homeaddress,telephonenumberorcoachingassignment

changes.

UIL eligibility / Sport rule questionsIfyouhaveanyquestionsoneligi-bilityorsportruleinterpretations,contacttheUILat(512)471-5883.

Crowne Plaza Austin North Central6121 North IH - 35Austin, TX. 78752Forreservations:1-877-2CROWNE(1-877-227-6963)PleaserefertoTGCAtogetyourdiscountedrateof$109.00forsingleordoubleoccupancy.Oryoumayreserveyourroomsonlinebygo-ingtothehomepageofourwebsite.CrownePlazawillofferthisrateyeararoundforbusi-nessorpleasure.

La Quinta Inn

Coaches,teamsandfanscanreceivepre-ferredratesthroughtheLaQuintatoll-freecentralreservationsnumber1-800-531-5900.ThisratewillalsoapplytoreservationsmadedirectlywithLaQuintaHotels,aswellas,viatheinternetatwww.lq.comusingthecorporate/promo-tionalcodeofTGCA.Theseratesaregoodforbothbusinessandleisuretravel,sevendaysaweek,forstandardandkingbeddedroomtypescoasttocoast.

Omni Southpark:4140 Governor’s RowAustin, TX. 78744(512) 448-2222

$107.00yearroundsubjecttoavailabilityusingthecodeofTGCA.TherewillberoomblocksforallstatetournamentvenuesattheOmniSouthparkatthe$107.00rate.

importAnt dAtesoctober 201116-17 Legislative Council meeting, Austin19 Girls Basketball: First day of practice25 Team Tennis: District Certification Deadline28-29 Team Tennis: Regional tournaments29 Cross Country: District certification deadline29 Girls Basketball: First day for scrimmages29 Volleyball: District certification deadline, all conferences31-1 Volleyball: Bi-district, all conferences

noVember3-5 Volleyball: Area, all conferences4-5 Team Tennis: State Tournament5 Cross Country: Regional meets7 TGCA - 12:00 noon deadline for Cross Country Nominations7 Girls Basketball: First day for interschool games7 Wrestling: First day for meets & tournaments7-8 Volleyball: Regional quarterfinals, all conferences11-12 Volleyball: Regional, all conferences12 Cross Country: State Meet14 TGCA - 12:00 noon deadline for Volleyball Nominations17-19 Volleyball: State Tournament28 Soccer: First day for practice

* TGCA * CALENDAR OF EVENTSTGCA has added a cal-

endar of events as a new feature to the website. The calendar contains nomination deadlines,

committee meeting and Board of Director meet-ing dates and times, and many other events. It is also linked to the UIL

calendar for easy refer-ence. Just click on the

Calendar tab in the menu at the top of the page to

access the calendar.

14

sponsors

Athletic Supply Baden Gandy Ink

Jostens

Stromgren

SpeedlineJerry’s Sporting Goods

Mizuno

Russell / Spalding / Dudley

MaxPreps

Financial & Insurance Associates

Nike

ESPN Fundraising

Gulf Coast Specialities

Coaches Choice